4th of July – Schedule

Wednesday July 3rd – No 7:15pm MTFit class (all other classes run as usual)

Thursday July 4th – Closed

Friday July 5th – Open gym from 4-6 pm (there will be a workout up or you can do your own thing)

Saturday July 6th – Back to regular schedule 7:30 and 8:30am classes

Have an excellent holiday!!!

Workout Posts

If you are looking for the daily workouts please go to “blog” on the menu bar and click workout in the drop down.

Thursday, March 14th

A) Ring Work/Skin the Cat:
15:00 to drill ring work/safety and learn the movement “Skin the cat”

B) 4 Rounds NFT:
:30 L-Sit
3-5 Strict Ring Muscle-Up
ME Hollow Hold
ME Plank (up to 2:00)

Wednesday, March 13th

A) 14:00 EMOM:
1) 3 Snatch Pulls
2) 2 Squat Snatch

Build throughout

B) 10-9-8-7-6-5-4-3-2-1: (10:00 Cap)
HSPU/HRPU
KBS
Pull-up/Ring-Row

Tuesday, March 12th

A) Every 2:00 for 12:00:
8 Deadlift
ME Hollow Hold

Reps of deadlift should be done as Tng. Can build throughout workout if wanted, but must maintain TnG

B) For Time: (15:00 Cap)
1K Row
30 T2B/K2C
30 Push Press (115/75)
30 T2B/K2C

Monday, March 11th

A) Back Squat:
2×8 @ 55% – 65%
2×5 @ 70%-80%

Based off 1RM back squat

B) 12:00 AMRAP:
12 Power Clean (135/95)
21 Burpee Bar Hop

Saturday, March 9th

A) 14:00 EMOM:
1) 3 Front Squat
2) 5 Back Squat

Weight should be between 55% – 65% 1RM Front Squat

B) For Time with Partner:
30-60-90:
KBS
Goblet Squat
Sit-up

1 work/1 Rest
Athletes split work evenly
Between each of the 3 rounds, athletes must do 10 Shuttle sprints each, together.(Full length of gym and back)

Friday, March 8th

A) Pause Split Jerk:
4×3

Build in weight
The pause is at the bottom of the dip and catch

B) OPEN WORKOUT 19.3

Thursday, March 7th

A) Handstand work:
12:00 to work handstand and handstand walking drills

B) 2 Rounds NFT: (12:00)
10 Headstand weight transfer
5 slow descent HSPU
10 Candlestick
5 – 10 strict Rind dip/box dip

C) 2 Rounds:
:30 Hollow Hold
30 Sit-ups
:30 Ring Suport Hold

Wednesday, March 6th

A) For Total Reps:

8:00 AMRAP:
Row/Bike For Calories

**Rest 5:00**

8:00 AMRAP:
5 G2O (115/75)
5 Burpee over bar
5 T2B/K2C

**Rest 5:00**

8:00 AMRAP:
25 S2O (45/35)
25 Jumping C2B/Jumping Pull-up
25 Front Squats (45/35)